Guys, I’m once again transitioning off the AD back to a more balanced macro approach.
Goodluck to you all… and I’ll drop in to provide troubleshooting from time to time.
Godspeed.
I think the Velocity Diet is a better option that the radical diet…or even a modified Velocity-esque diet.
I bought the RD book and was disappointed. It’s just a vlcd and i mean low! It’s sort of a 900calorie/day AD.
[quote]ovalpline wrote:
Guys, I’m once again transitioning off the AD back to a more balanced macro approach.
Goodluck to you all… and I’ll drop in to provide troubleshooting from time to time.
Godspeed.
[/quote]
Any particular reason?. Just wondering.
I am currently ( for the last five days ) doing a low carb diet but a one that puts me in ketosis. I am 225 pounds and want to lose some bodyfat ( well a bit more than just “some” ). The diet I am on at present has me consuming only 1600 cals on non workout days and 1900 on workout days ( I workout three days a week ).
Having read through some of this thread I realise this may be too few calories so I may have to alter my diet to fit in with the AD framework. Thing is I am not really suffering too bad on this diet so far and feel I could go on a bit longer at these levels of calories.
Should I keep going with these numbers or will I be losing to much muscle if I do? I seem to recall the Velocity Diet had a much lower calories per day than does the AD. If I up the calories straight away will that have an adverse effect? Should ( if I need to ) I instead just let the calories creep till I hit the right amount? Thanks for your time
[quote]richo1980 wrote:
Bit of a question for you all. I’ve been on the AD for about 7 months now and doing fine, loving it etc… However my mother has recently been dieting and exercising to get in better shape for my sister’s wedding. Turns out her diet has been so close to AD ratios it might as well be, except her carb up basically consists of one cheat meal per week. So she’s been losing consistently 2-3lbs/week for several months (excluding christmas) until now and its stalled. She does a 1/2 hr circuit 3x per week and bush walks for around 1/2 most days, and an hr sat and sunday. Her total calories came in around 1000-1100 per day (excepting her “cheat meal” day) I suspect that maybe it is too low for her, she is 50 yrs old, around 75-80kg (she won’t say and I won’t ask), 5’6" tall… Any thoughts?? I know how to get big myself or leaner if I need to, but a middle aged woman doing circuits?? NFI!
Thanks guys/gals
Richie[/quote]
Try having her do a cheat DAY instead of a cheat meal. Also try having her change up her workouts (such as doing different exercises in her circuit or doing them in different orders).
Make sure she is actually lifting to near muscle failure, not going 10 lbs. in the fucking shoulder press machine. If her weight continues to stall, reduce her fat intake by 20-50g a day (meaning if she takes in 100g on a normal day, she should
lower to 80g a day) and continue that for 2 weeks and assess her progress. Use bodyfat calipers too, maybe she gained muscle without you both knowing.
I stalled in weight for a month before trying the fat eliminated… worked well.
[quote]ronaldo7 wrote:
I think it was the dirty dirty carbs I had. My plan is to keep it to a 12 hour carb load next weekend with ALL clean carbs because what I felt today sucked. I was ancious to just eat and eat, something I don’t want to do because of my goal. ok I’m done with my essay :-)[/quote]
No try 24 hours instead. If you have read the Anabolic Solution e-book, there is NO LIMIT for carbs, just try to keep your fat intake low. And personally I don’t count calories for my carb-up day (and I’m dieting to lose weight!).
Another important point of the AS book is that you don’t have to hit your macronutrient numbers perfectly every day. Like if you want to eat 4000 calories a day, multiply that by 7 days a week for 28,000 calories a week.
So if you have 5,000 in your refeeding day (too much flan or whatever) but have 3,000 the next day, you are still averaging 4,000 calories a day and making progress. You can do that for macronutrients too. You want 30g net carbs daily, if you go 45g one day but 15g the next day, you’re even.
Don’t kick yourself. I think that we ALL eat too many junk in our first refeeding days! 
[quote]labikes wrote:
“Get lean first. Then have your carbs.” - Charles Poliquin
Really, your inclusion of PWO carbs won’t be the golden ticket to your ideal physique. I know it’s fun to experiment and we are all looking for immediate success, but the quote I gave is very pertinent here.
Carbs will be most beneficial when you are lean. Until then, yes, they will inhibit your ability to burn fat. To what degree I cannot say.
Just listen to Charles!
Godspeed.
Thanks for the response. I will stick to no carbs post workout for now until I get to my desired bodyfat level of under 10%.[/quote]
Bull. I have a PWO shake after all my workouts and I have gone from 20%-something to 7% bodyfat now. Even the AD’s creator said that a PWO drink is perfectly okay (doesn’t hurt that he sells his own (-;).
I don’t count the carbs in my Surge at all. I don’t think even Poliquin would advise lifters to hold back PWO nutrition for the sake of following a diet to the letter. Just make sure you diet as normal for your post-shake meal.
[quote]ronaldo7 wrote:
Any particular reason?. Just wondering.[/quote]
Mainly because I’d like to be able to enjoy fruit for both taste and nutritional reasons.
[quote]steven alex wrote:
I am currently ( for the last five days ) doing a low carb diet but a one that puts me in ketosis. I am 225 pounds and want to lose some bodyfat ( well a bit more than just “some” ). The diet I am on at present has me consuming only 1600 cals on non workout days and 1900 on workout days ( I workout three days a week ). Having read through some of this thread I realise this may be too few calories so I may have to alter my diet to fit in with the AD framework. Thing is I am not really suffering too bad on this diet so far and feel I could go on a bit longer at these levels of calories. Should I keep going with these numbers or will I be losing to much muscle if I do? I seem to recall the Velocity Diet had a much lower calories per day than does the AD. If I up the calories straight away will that have an adverse effect? Should ( if I need to ) I instead just let the calories creep till I hit the right amount? Thanks for your time[/quote]
Well any diet you’re on really, if you’re trying to lose weight or fat, follow the caloric math/guideline as recommended for 2 weeks. If you lose 1-2 lbs. a week (or more), keep those numbers. If you stop losing, drop calories by 200-500 and keep that for 2 weeks. Repeat as necessary.
So for your question, follow the AD’s caloric suggestion to start.
[quote]BF Bullpup wrote:
ronaldo7 wrote:
I think it was the dirty dirty carbs I had. My plan is to keep it to a 12 hour carb load next weekend with ALL clean carbs because what I felt today sucked. I was ancious to just eat and eat, something I don’t want to do because of my goal. ok I’m done with my essay
No try 24 hours instead. If you have read the Anabolic Solution e-book, there is NO LIMIT for carbs, just try to keep your fat intake low. And personally I don’t count calories for my carb-up day (and I’m dieting to lose weight!).
Another important point of the AS book is that you don’t have to hit your macronutrient numbers perfectly every day. Like if you want to eat 4000 calories a day, multiply that by 7 days a week for 28,000 calories a week.
So if you have 5,000 in your refeeding day (too much flan or whatever) but have 3,000 the next day, you are still averaging 4,000 calories a day and making progress. You can do that for macronutrients too. You want 30g net carbs daily, if you go 45g one day but 15g the next day, you’re even.
Don’t kick yourself. I think that we ALL eat too many junk in our first refeeding days! :-)[/quote]
Thanks for the reply…how long have u been on the diet?.
Its awesome to hear that one doesn’t count calories during the weekend and still lose fat… I feel like I have to count or else i’ll just binge eat(the reason why i gained soo much unwanted weight) I’m also trying to get down to my “regular body fat” after gaining too much weight in the last month or so. Tomorrow will be my carb up.
Will have:
home made whole wheat pancakes with honey fruit and milk for breakfast
brown rice
beans
wheat tortillas
apple
melon
corn
milk
and some sugar free angel cake(the whole cake has 440 calories=AWESOME)
Thanks for the reply Bullpup.
I have been reading through this substantial thread ( hats off to its creator and those who contribute )and think I am beginning to get a handle on its major points.
Essentially I think( during the induction phase atleast ) you abandon your long term goals whether its fatloss or lean gains in favour of another goal which is the changing the primary source of fuel the body burns from carbs to fat. You do this by utilising a rough formula of 18 x BWT in calories and by making sure the bulk of these calories come from various forms of fats ( not neglecting saturated ).
You also seek to get a good supply of protein yet limit your carbs to 30g daily. Like I said in my first post I am already on a Keto style diet at present and following the calorie amounts prescribed by the Velocity Diet ( I have lost ten pounds in seven days!!!) I know this will be mainly water weight etc but will increasing the calories to 18 x BWT take my weight back up? I really dont want any gains at the moment.
How can the Velocity Diet prescribe such low calorie consumption as the most effective way to preserve muscle via dieting and the AD prescribe twice the calories? Or is it just like I stated above its only AFTER the induction do you start to manipulate the amount of calories to attain your goals?
Hi guys!
This thread is a whole encyclopedia on AD and low-carb dieting. Thank you guys for this hyooge job!
I am starting AD tomorrow and my question is - is it totally OK to use FitDay’s “Carbs - Fiber” (net carbs) as an indicator of how many carbs you have per day? For example, i have 23 net carbs, but 40 in total. Am i still ok with it, or should i better count ALL carbs? I just don’t want my adaptation period to take more because of this.
Also, in the “Start Up” phase - in my version of a book, it is a pdf document, there is no word, that start up phase should last for 12 days with no carb ups… Where did this 12-day start-up come from?
Ok I’m on my 12 hour carb up and its going GRREAT…here is the food log for today soo far…
http://fitday.com/WebFit/PublicJournals.html?Owner=jvalencia7
I might need more fat but I dont really like mixing fat and carbs so I keep it way down since I’m only doing a 12 hour carb up this weekend…comments are welcome
[quote]Zluke wrote:
Hi guys!
This thread is a whole encyclopedia on AD and low-carb dieting. Thank you guys for this hyooge job!
I am starting AD tomorrow and my question is - is it totally OK to use FitDay’s “Carbs - Fiber” (net carbs) as an indicator of how many carbs you have per day? For example, i have 23 net carbs, but 40 in total. Am i still ok with it, or should i better count ALL carbs? I just don’t want my adaptation period to take more because of this.
Also, in the “Start Up” phase - in my version of a book, it is a pdf document, there is no word, that start up phase should last for 12 days with no carb ups… Where did this 12-day start-up come from? [/quote]
The 12 days are stated in the Anabolic Solution which is sort of a later verssion of the Anabolic diet. Fiber should not be counted towards total carb intake.
There was some talk about isoluble and soluble fiber counting but I simply eat some veggies and keep my carb intake less that 25 grams during the week to not bother with the soluble insoluble fiber crap. On the weekends I take plenty of fiber anyways.
Ronaldo, your carb-up sounds good and delicious. I’ve been on this diet since July, I think. Check my blog. Main goal was fat/weight loss, but this week I will start using the AD to gain mass and see how that goes. I am no expert but I learned a lot from reading the full AS book and other posters here.
I still think you should try 24 hours. 12 is too short especially if you’re new to carbing up. If you feel like you ate too much carbs, reduce the time. I started at 48 hours, down to 36, and I find that 24-36 is best for making sure that I continue to lose fat.
SteveAlex, just follow the caloric requirements for the diet that you’re on now. Some diets work better with moderate calories, and others work better with less. Don’t compare and don’t mix/match. The V-Diet, keto diet, and Anabolic Diet are all very different.
Zluke, you do have the full version of the e-book, right? Not the free download? The 12-day priming phase forces your body to learn to burn fat rather than store them, and to do that carbs need to be nearly eliminated so the body will have nothing else to burn (because the protein will be used to nourish your trained muscles). After that you diet for 5 days and refeed for 2 days (or 6/1) indefinitely.
You CAN start 5/2 instead of 12 days, the author of the book said it’s okay if you can’t handle no carbs for that long, but if you feel fine (like I did), do 12 days.
Fiber is NOT counted, period. I feel that tiny bit of allowed carbs makes the priming phase and the diet itself more manageable.
Ronaldo,
Yeah, anyway, most of my carbs are coming from green veggies and they are mostly fiber as many ppl say.
BF BullUp,
The book that i have is 111 pages long, but it is called Anabolic Diet, not Anabolic Solution.
Okay, i am gonna do 12 days of induction to be sure that my body fully adapts. My current breakdown looks like this: P - 35% (250g), C - 4% (25-30g net carbs), F - 66% (209g) and my bodyweight is 192lbs.
What supplements and/or exercises do you find most helpful in speeding up the transition phase? Would i be better of if i include some energy work during those 12 days, say every other day, so my glycogen stores deplete faster?
CT recommends ingesting a stack of taurine, creatine, glycerol/glycerine and glutamine while on a low-carb during the day, so it make you feel better. Gosh, i’d like to feel better, but won’t this hinder the transition phase? I mean, doesn’t glutamine has an ability to replenish glycogen stores?
And one more question: since you don’t want to go overboard with the protein, especially when you are on the induction phase, would this be wise to count BCAAs as a protein? I take 30-35 grams on work-out days and 25-30 on the off-days.
So… if i add this amount toward my protein intake, it makes it 39% PRO and 61% FAT. Would i be better off if i lower the protein, so the fat is 65%? I know, it may sound a bit anal, just trying to do my best.
I’ve been on the diet since the beginning of January and lost 10 pounds so far (checked 2 days ago)
However I don’t have an increase in energy or anything like the book mentions . I also think that the weight I’m loosing is just water…
Can anyone comment on this? Should I start from the beginning and do the 12-day induction thing again?
[quote]kayaker wrote:
Has anyone tried Tabata to ramp up fat burning on Saturday pre-carb load? It would seem that this would maximize bodyfat loss since nutritional fat intake would be reduced for the next 36 hours or so. This would be followed by a heavy lifting day on Sunday to take advantage of the carb load hormone surge.
Is this a solid approach or am I missing something?
I am 38 years old, 6’1", 170 lbs. I’m trying to lose body fat (currently 13%)while adding mass.[/quote]
I wouldn’t worry too much about timing your tabata, etc. for the carb loads or whatever. Just get it done. Do your diet, do your carb load, get your workouts in when you can. If you can Tabata on Saturday morning, then do it. But, realistically, what sort of “ramping up” can we really expect from PERFECTLY timing your interval work?
If you did tabata for 52 weeks in a row on Saturday morning instead of Wednesday morning (and being on the AD), do you think you would get drastically different results? I can’t say for sure, but my guess is that it would not make much of a difference at all. don’t lose sight of the forest…
also, not to be a size queen or anything, but 6"1 170 doesn’t seem like a weight at which to be “cutting”. You need to put on some muscle! Eat to gain, and train heavy and hard. This diet will reward you by minimizing body fat gains as you add muscle.
[quote]lolpie wrote:
I’ve been on the diet since the beginning of January and lost 10 pounds so far (checked 2 days ago)
However I don’t have an increase in energy or anything like the book mentions . I also think that the weight I’m loosing is just water…
Can anyone comment on this? Should I start from the beginning and do the 12-day induction thing again?[/quote]
Nah I don’t feel that much different when I’m on the diet myself. If you’re losing weight, you’re doing fine. I doubt you lost 10 lbs. of water only and nothing else. Maybe post a sample day (including macronutrients % and calories) to see if we find any holes in it?
I don’t really understand macronutrients and stuff, I just do my best to eat lots of fat + protein.
I live on a college campus, so half of my meals now consist of 2 double cheesburgers from Burger King without the buns. Is this a good meal to eat on the diet?
The rest of the time I just go to the buffet and get lots of sausages, bacon, eggs…etc
The weekends are no problem…plenty of places to pig out 